Every morning without fail must start with breakfast. Desire to sleep a little longer, a snack in the cafe at work, take with yogurt or anything else is not exempt from this. Choose a protein or carbohydrate breakfast. The first may consist of cottage cheese, cheese souffle, bean casseroles, eggs and so on. The second - suggests oatmeal or whole grain cereal and muesli.
Kashi better to boil water, with no added salt or sugar. In the finished dish, you can add chopped dried fruit, honey, salty cheese, herbs and olive oil. Muesli is preferable not to pour milk and milk drinks, which contain live cultures - yogurt, atsidobifilinom, yogurt and so on. As for drinks, breakfast is suitable black and green tea, and coffee, but it is better not to enter into the practice of its daily use. Of instant coffee is to refuse.
There is a possibility - provided for in the lunch menu. Especially important is a snack for children of preschool age. Better - fresh fruit or berries. Can cook baked fruit or vegetable casserole. If you need something to take with you - let it be a handful of dried fruit. Just avoid the beautiful multi-colored candied fruits, nothing but sugar and dyes are not available. Buy for these purposes raisins, prunes, apricots and figs, containing many essential vitamins and minerals. On weekends, the lunch, you can prepare a fruit salad, or, for example, treat yourself and your loved ones freshly baked pies from wholegrain flour.
Lunch should always start with a salad of fresh or pickled vegetables. Well it does not fill the bought-sauces - mayonnaise, dressing and olive oil mixed with lemon juice. Alternation salads can be different: for example, carrot, cabbage, cucumber, tomato, beet, radish salad with green onions, mix green salad, with tomatoes celery petiolar.
Soup may be alternated for 2 days, as few of us are ready to cook the first day. Let's say you decide to go this route. Then in the first week it can be soup, mushroom soup, fish soup; second - soup, chicken soup with noodles, pea soup.
It is important to first choose the appropriate second dish. Vegetarian soups imply that the main dish should be with meat, fish or poultry. Rich meat and chicken broth mix well with vegetable casseroles and vegetables, steamed. If you have a fish soup today, then by the laws of nutrition, main course, you can also file a fish.
Making the menu for dinner, it is important not to include in his heavy meals. You can cook cottage cheese or rice pudding with fruit, carrot or potato cutlets, stewed cabbage with sausage, scrambled eggs. The only condition - dinner should not be the same today or tomorrow for breakfast, and then the menu will be compiled correctly.